Soaring High and Strong Bones – The Importance of Loading in March Madness and Beyond

The high-flying dunks and acrobatic layups of March Madness aren’t just thrilling displays of athleticism; they also underscore the crucial relationship between impactful movements and bone health. While the excitement of youthful athleticism often takes center stage, it’s essential to recognize that bone health matters at every stage of life. For older adults, especially those with osteoporosis or at risk of developing it, understanding the significance of loading on bone health becomes paramount.

Bones Get Stronger with Stress – Building Density Through Impact

Our bodies are like amazing, self-optimizing machines. They constantly adapt to the demands we place upon them, and our bones are no exception. Unlike a rigid steel beam, bones are actually living tissues that respond to stress by becoming denser and stronger. This principle, known as Wolff’s Law, explains why the bones of athletes who participate in weight-bearing exercises tend to be denser and can withstand greater forces compared to those who lead a more sedentary lifestyle.

Here’s how loading through impact plays a vital role in bone health for adults:

  • Stimulating Bone Growth: Engaging in activities that involve impact, such as jumping or resistance training, triggers the body to increase bone formation in response to the stress placed on the bones. This stimulation encourages the production of new bone tissue, leading to improved bone density and strength.
  • Maintaining Bone Density: As we age, our bones naturally lose density, increasing the risk of osteoporosis and fractures. However, incorporating loading activities into our routine can help slow down this process by preserving existing bone density and promoting the growth of new bone tissue.
  • Enhancing Balance and Stability: In addition to strengthening bones, activities that involve loading also benefit overall balance and stability, reducing the risk of falls and fractures, which can be particularly dangerous for older adults with osteoporosis.

Think of it like this: Imagine your bones as a network of tiny scaffolding. When you experience stress from activities like jumping, it’s like adding more beams and supports to the scaffolding, making the entire structure stronger and more resilient.

Jump Training for Young Athletes – Building a Strong Foundation

The high-flying action of March Madness might have you inspired to see your young athlete soaring through the air. But before they’re mimicking those rim-rattling dunks, it’s important to understand how jump training can benefit their growing bodies, while keeping safety a top priority.

Building Strong Bones from the Ground Up

Remember Wolff’s Law from the previous section? It applies here too! Including properly executed jump training exercises in a young athlete’s routine can be a fantastic way to stimulate bone growth. During their developmental years, bones are particularly receptive to the positive effects of impact activities. Safe and gradual jump training can help promote stronger, denser bones, laying a solid foundation for a lifetime of physical activity.

Beyond Bones: Additional Benefits of Jump Training

The advantages of jump training for young athletes go beyond just bone health:

  • Improved Muscle Power: Jumping exercises target and strengthen the leg muscles, particularly the quads and hamstrings, which are crucial for overall athletic performance.
  • Enhanced Coordination: Jumping requires coordination between different muscle groups, promoting balance and agility on the court (or field!).
  • Building Confidence: Learning to jump higher can be a confidence booster for young athletes, motivating them to push their limits and excel in their chosen sport.

Safety Considerations for Older Adults

When incorporating loading activities into a fitness routine, especially for older adults with osteoporosis or other bone-related concerns, safety should always be a top priority. Here are some key considerations:

  • Consult with a Healthcare Professional: Before beginning any new exercise program, particularly one aimed at improving bone health, it’s essential to consult with a healthcare professional, such as a physical therapist or physician, to ensure it’s safe and appropriate for your individual circumstances.
  • Focus on Proper Form: Just as with younger athletes, older adults should prioritize proper form to minimize the risk of injury. Working with a qualified fitness trainer or physical therapist can help ensure exercises are performed correctly and safely.
  • Gradual Progression: Like building strong bones, improving bone health is a gradual process. Start with low-impact exercises and gradually increase intensity and duration as tolerated, listening to your body and avoiding pushing beyond your limits.
  • Choose Activities Wisely: While loading activities are beneficial for bone health, certain high-impact exercises may pose a higher risk of injury for older adults with osteoporosis or other musculoskeletal conditions. Opt for low-impact options, such as walking or Pilates supplemented with appropriate strength training exercises.

Building Strong Bones for Life

Regardless of age, prioritizing bone health through loading activities is essential for maintaining mobility, independence, and overall quality of life. By incorporating safe and effective loading exercises into your routine and following proper safety guidelines, you can take proactive steps to strengthen your bones and reduce the risk of fractures as you age. So, whether you’re cheering on the basketball stars of March Madness or embarking on your own journey to better bone health, remember that it’s never too late to start investing in the strength and resilience of your bones.

Embrace the Journey, Not Just the Destination

By incorporating safe and well-structured jump training into the routine when young, you can help build a strong foundation early in life, which will result in improved outcome later in life making you less at risk for osteopenia/osteoporosis as you built your bone density foundation.

Strong Bones: The Foundation for Soaring High

Just like a sturdy building needs a solid foundation, strong bones are essential for a healthy and active life. Activities like jumping stimulate bone growth, promoting increased density and strength. Including safe and well-structured jump training exercises in your routine, whether you’re a young athlete or an adult seeking to improve your mobility, can have lasting benefits for your musculoskeletal health.

Ready to Take Flight?

Inspired by the incredible athleticism on display during March Madness? We can help you reach your potential. Our experienced physical therapist can design a personalized program to:

  • Strengthening Leg Muscles: We can help improve leg strength and power, essential for supporting your body’s weight and reducing the risk of falls and fractures, especially for older adults with osteoporosis.
  • Enhancing Core Stability: Our programs emphasize core stability and control, which are vital for maintaining balance and coordination, crucial factors in preventing accidents and injuries in daily activities.
  • Developing Proper Jumping Mechanics: For those interested in jump training, we offer guidance on developing proper jumping mechanics to maximize your vertical leap while minimizing the risk of injury, ensuring a safe and effective approach for older individuals.

Click here to schedule your Free 20 minute Discovery call to discuss your unique needs. Together, we can help you build strong bones, improve your jumping ability, and unlock your inner athlete!

To Your Health,


Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.